If you’re going to embark on a muscle-building program, you might think you’re looking at a long road ahead of you. There is more to building muscle than just working out, however. It’s about knowing how the muscles work and how to build them so you can select smart techniques to get the body you want in a quick amount of time. The following tips will teach you how to build muscle quickly and effectively.
Keep the “big three” exercises in mind when developing your routine. They include dead lifts, squats and bench presses. These types of exercises help add bulk in addition to strengthening and conditioning your body. Try to include variations of these workout staples each time you exercise.
Don’t attempt to build muscles when you are preparing for a marathon or tackling other extreme cardio workouts. Although a certain amount of cardio is beneficial for everyone, bulking up at the same time that you are doing really intense cardiovascular work will be difficult, if not impossible. Strength training exercises are the best way to increase muscle mass.
For success in building muscle, carbohydrates are essential. These carbohydrates give you the extra energy your muscles need to build mass. People who engage in intensive daily workouts should eat 2 to 3 grams of carbohydrates per pound of weight. For example, if you weight 180 pounds, you need to eat 360 to 540 grams of carbohydrates a day.
Compound exercises are vital if you wish to achieve optimum growth of muscle. These are exercises that use several different muscle groups to perform a single lift. The traditional bench press, which engages muscles in your shoulders, arms, and chest, is a fine example of a compound exercise.
Do not work out for more than an hour. After an hour of working out, the body will produce cortisol at an increased rate. Cortisol blocks testosterone and puts to waste any of your efforts to build muscle. Shorter workouts will help you to get greater results in a smaller timeline.
Consume lots of protein when looking to gain muscle. Protein is essential to the maintenance and growth of muscle; working out without eating protein can result in loss of muscle. Try to consume up to a gram of protein daily for each pound you weigh.
Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. Doing so will allow one muscle to rest while you are working a different one. This will increase the intensity of your workout and the time you’re at the gym is reduced.
Muscle Growth
Prior to reading this article, you likely already found the willingness to do what it takes to find muscle growth. You should now have a better grasp of what needs to be done to promote fast and efficient muscle growth. You can achieve your goals to build more muscle faster by using these tips.